Bergman Performance
Strength & Conditioning, Powerlifting, Functional Training, Football , First Responders, Tactical6 sessions per week
Must use App app to view and log training
Team Training
Movement Prep
A
2 Rounds -Banded Lateral Walks 2x10ea. -Glute Ham Raise 2x10 or Leg Curl 2x15 -GHD Hip Extension 2x10 -Bodyweight Walking Lunges 2x10ea.
B1
Primary Deadlift
5, 4, 3, 2, 1, 1, 1
B2
Seated Box Jumps
4 x 5
C
Primary Deadlift
3 x 3 @ 80 %
D1
Glute Ham Raise
3 x 10
D2
DB Step Up
3 x 8 @ MAX lb
D3
Pull-ups
3 x 10
E1
Cable Trunk Rotations
3 x 10
E2
Split Stance Band Pallof Press
3 x 10
A
Foam Rolling
1 x 0:30
GPP Circuit
B
3 Rounds for completion -Bodyweight Walking Lunges x50yds (approximately 25 reps each leg) or Forward Sled Drag x100yds -KB Farmer Carry x50yds -Lateral Bear Crawl x10yds each direction Rest 1:30-2:00 minutes between rounds
Conditioning Intervals
C
6 Rounds 1:00 minute on 1:00 minute off Machine of your choice (i.e. Assault Bike, Ski Erg, Rower, Treadmill) RPE (Rate of perceived exertion) should be around a 7-8/10, take note of either your wattage or rpm's that you average and try and maintain around that number.
Movement Prep
A
2 Rounds -PVC Dowel Passthroughs and Around the Worlds 2x10/x5ea. -TRX Row and Rotate or Poloquin DB External Rotations 2x10ea. -TRX Row 2x10 -Pause Push-ups 2x10
B
Bench Press
5, 4, 3, 2, 1, 1, 1
C
Bench Press
3 x 3 @ 80 %
D
Medium Incline DB Bench Press
10, 8, 6, 6
E1
Chest-Supported DB Row
3 x 10
E2
Straight Arm Pulldown
3 x 12
F1
Band Pull-Apart
3 x 20
F2
Rolling Tricep extensions
3 x 10
F3
Alternating DB Hammer Curl
3 x 10
A
Foam Rolling
1 x 0:30
Mobility Circuit
B
x2 Rounds -World's Greatest Stretch x10ea. -Hamstring Rockers x15ea. (x5 each position) -Lateral Hamstring Rockers x10ea. -Deep Squat with Thoracic Rotations x5 -90/90 Hip Rotations x10ea. -Open Book Stretch x10ea. -Banded Thread the Needle 10ea. -Banded Ankle Eversion/Inversion x20ea.
Steady State Cardio
C
x30 Minutes Steady State Cardio of your choice (Run, Ruck, or Bike)
Movement Prep
A
x2 Rounds -Glute Ham Raise 2x10 or Hamstring Curl 2x15 -GHD Hip Extensions 2x10 -KB Swing 2x10 -Tempo Goblet Squat 2x10 (3 second eccentric each rep)
B1
Back Squat
5 x 5 @ 50 %
B2
Seated Box Jumps
5 x 5
C
Primary Deadlift
6 x 3 @ 50 %
D1
Weighted GHD Back Extension
3 x 10
D2
DB Lateral Lunge
3 x 8
E1
Suitcase Carry
3 x 50
E2
DB Weighted Decline Sit-ups
3 x 10
Movement Prep
A
2 Rounds Banded Thread the Needle 2x30secs ea. Serratus Wall Glides 2x15 Chest Supported IYT 2x5ea. with 3 second hold each rep. TRX Row 2x10 Dive Bomber Push-up 2x10
B1
Barbell Bench Press
6 x 4 @ 45 %
B2
Bent Over Med Ball Punch
5 x 5
C1
Seated DB Shoulder Press
3 x 10
C2
Lat Pulldown
3 x 12
D1
DB Lateral Raise
3 x 12
D2
Chest Supported DB Shrug
3 x 12
E1
Banded Tricep Pushdown
3 x 15
E2
DB Bicep Curls
3 x 10
You can train hard, or you can train with purpose. Using a system that actually works, no fluff, no guesswork, just progress. If you're ready to push limits and dominate, the blueprint is here. The only question is—are you in?
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BP Conjugate Strength
BP Conjugate Strength
BP Conjugate Strength
